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Tempo Blog


Tempo's trainer Sarah doing a HIIT workout

If jump-starting your workouts is your focus for 2022 – HIIT is a great place to begin.

High-intensity interval training, or HIIT, is a form of physical training that intersperses short periods of intense exercise with periods of rest or less intense exercise. The aim is to get your heart rate up quickly, improve blood flow and oxygen to your muscles, and burn more calories. It is an effective way to burn fat and calories in a short period, and the best news… HIIT can easily be modified for people of all fitness levels.


Why is HIIT more effective at burning calories and body fat?

During high-intensity interval training you can burn more calories than more traditional workouts and raise your metabolic rate. One study has shown that high-intensity interval workouts burn 25–30% more calories than other forms of exercise. HIIT also increases your resting metabolic rate, so you can burn more calories once your workout is complete. 

Due to increased oxygen consumption, HIIT may also change your body’s metabolism so that fat is burnt for energy, therefore, lowering your total body fat. A 2019 review in The British Journal of Sports Medicine concluded that people who did HIIT regularly lost 28.5% more fat than people who did moderately-intense steady-state types of exercise, like running. 


What are the other health benefits of HIIT?

We’ve already learnt that high-intensity interval training is great at burning calories and fat, but what else can this type of exercise do for you?

HIIT can improve your mental health

All exercise helps stimulate our happiness hormones – serotonin and endorphins, balancing our mood and well-being, which is one of the reasons you leave a training session feeling great. Vigorous exercise can also increase levels of neurotransmitters, which manage chemical messaging in the brain, and raise BDNF, a protein that helps regulate brain function and mood.

HIIT can keep you young

Levels of HGH (the Human Growth Hormone) are raised during high-intensity exercise. This hormone is produced by the pituitary gland and plays a significant role in growth, body composition, cell repair, and metabolism. A new study from the Mayo Clinic has demonstrated that HIIT can also reverse some types of cellular ageing. 

HIIT can increase your strength and muscle mass

Some workouts can cause you to lose muscle as well as fat. HIIT, however, can maintain your muscle mass by training them to recover and rebuild during short periods of rest, which helps to build strength quickly.

HIIT can increase your anaerobic capacity and aerobic capacity

More traditional forms of exercise may only increase your aerobic capacity. However, vigorous exercise can also increase your anaerobic capacity – which is paramount to your overall health.

HIIT can improve cardiovascular health and lower cholesterol

Bursts of high-intensity activity can optimise your heart health over a shorter period by improving its structure, such as chamber enlargement, which increases the volume of blood the heart can pump to the rest of the body in each heartbeat. A HIIT workout can also incorporate weight training – combining these is one of the most effective ways to optimise fat burn and improve the health of your heart.

HIIT can lower your blood sugar and blood pressure

The short bursts of vigorous activity in high-intensity interval training can be very effective in how the body uses and stores blood sugar, compared to the effectiveness of steady-state workouts. HIIT may also improve insulin resistance, which is hugely important for individuals with Type 2 diabetes.

As we age, our arteries tend to stiffen, which leads to higher blood pressure. HIIT helps the blood vessels relax, which may improve blood pressure.


HIIT improves your stamina

HIIT works on the principle of adaption. The body adapts to the strain it’s put under to improve its ability to cope, and by increasing your heart rate, your lungs and muscles will learn to adapt to the challenge. Exercises will then become more effortless, and you will also be able to maintain speed and exertion during other forms of exercise.

HIIT is the most time-efficient workout

The NHS recommends we do at least ‘150 minutes of moderate-intensity activity a week, or 75 minutes of vigorous-intensity activity a week’. Many may find they are not meeting this due to time constraints. The intensity of HIIT sessions means they can be as short as 20 or 30 minutes but are the same or more beneficial than prolonged periods of moderate-intensity exercise. Maintaining a HIIT regime might be a more manageable option for anyone struggling to find time to exercise. Doing HIIT sessions 2 to 3 times a week is a great routine to build.


How to get the most from your HIIT workout

Here are 6 top tips for turning up the intensity of your training:

  1. Push yourself
  2. Don’t sacrifice form
  3. Fuel your body for more intense workouts
  4. Warm-up well
  5. Stay focused
  6. Find the right schedule for you


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HIIT classes elephant and castle london SE17 and SE1Tempo HIIT brings the intense energy of a cardio-driven, fat-burning HIIT class to the low impact, muscle-strengthening mechanics of pilates. 10 TEMPO HIIT classes only £130, classes valid 10 weeks. Offer applies to new and existing students, valid for Tempo HIIT classes only . CLICK HERE> to buy.

01. Are the HIIT classes only on a reformer?
No, Tempo 301 | SE17 studio 2 is divided into 4 Zones with maximum 6 students per zone, each zone consists of cardio and resistance equipment including the following:

• Dual Action Air Cycle by Schwinn- Airdyne AD8
• Pilates Reformer by Balanced Body
• Commercial Rower by Octane-Ro
• Landmine Press
• Spin Bike by Life Fitness-IC5
• TRX system by Powertec
• Reebok- Deck (Step/ Bench) as well as 2-15kg dumbbells

02. How much will it be? Can we use the same credits?
We have maintained the same class prices we charge for Tempo Pilates to attend the Tempo HIIT classes. All MindBody class credits can be use at either the Tempo Pilates or Tempo HIIT studios, and in the meanwhile we aim to launch Tempo HIIT offers throughout the year. Either subscribe to our newsletter, follow us on Instagram or keep an eye on our website.

03. Is there any running?
No there is no running, our Tempo Fitness philosophy is to create classes that are sustainable and include low impact to impact free movements avoiding stress on the joints especially knees. Instead we have spinning, rowing and air cycling as alternative cardio options.

04. What is the schedule?
The Tempo HIIT schedule at our SE17 | Elephant Park location can be found CLICK HERE>

05. What do I need to bring?
Comfortable Fitness gear, trainers and a water bottle. We will provide a complimentary sweat towel.

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We are hiring | Reformer Pilates Instructor


Tempo Pilates is a comprehensive reformer pilates method performed to invigorating music. The result? A fresh, upbeat approach to pilates that’s enjoyable but challenging. We believe our clients are students of our method, and our reformer classes transform our student’s approach to fitness… from that hour of the day they dread to an experience that leaves them riding high.

We are looking for a conscientious and motivated reformer Pilates instructor to join our friendly and innovative team. Current availability is Saturdays 8 am until 11 am from 21st of May 2022. These hours could gradually increase up to 15 hours per week based on demand. We will empower and equip you to drive our student-centric approach and allow you to take your passion for Pilates to the next level. If our vision appeals to you, this could be an exciting opportunity to join our brand!


• Related industry experience and industry qualifications such as REPS preferred.
• A reformer/equipment qualification a plus, but not essential.
• A music background or ETM class qualifications are advantageous.
• To be knowledgable about Pilates and its benefits.


• Energetic and charismatic.
• Personable, friendly and have a love of working with students.
• Driven and understand the value of working as part of a supportive team.
• Professional and reliable.


• Complete training in the Tempo Pilates method, allowing you to hone your abilities and skills to reach our shared goals.
• Perks which can be discussed at interview stage.
• A vibrant and rewarding working environment within a close team.
• Friendly and dedicated students.
• Opportunity to work for a boutique studio.

Salary: £25.50- £32.50 per class post completing our part-time 4-6 week training schedule.

Job Location: London SE17 | Elephant Park.

Expected start date: 21/05/2022

Apply method: Passionate about the benefits of Reformer Pilates… Got what it takes? E-mail your CV including a short cover letter to, address your application to Maureen and, if interested, we will send you additional details. We look forward to hearing from you! (Due to the number of applications we receive, we are only able to respond to those we feel are suitable)

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Exciting news | WC2 Studio Relocation

We are relocating our Covent Garden WC2 studio to a more convenient location.  Here are some FAQs you may find useful:

– When are you relocating | How to book?
We are now setting up the final touches at our new Central London location but we aim to have our doors open by the 14th June 2021, click here> to view the schedule.

– Where are you moving to?
Elephant & Castle, Zone 1. Our brand-new address is Unit H4.R8, 2 Ash Avenue SE17 1GQ. That’s just a short walk from the tube (Northern/Bakerloo) and rail stations, along with plenty of buses/Ubers in the area.

– Why did you relocate?
We listened to your feedback and found a more open-plan location with lots of natural light. We also have a dedicated reception team to support you in the Tempo way. The new facilities are designed by Hone Architects, and curated by us, so that we can offer you an improved and genuine Tempo experience in the heart of Central London.

– How is the relocation going to affect me?
Except for the location change, we aim for everything to remain the same: You will still have our great instructors, the same packages, booking system, etc. The new studio will have more reformers , but we’re still keeping our classes small and personal, whilst allowing an easier booking process to popular classes.

– What’s the best way to get there?
Click here> for transport links.

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